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14
07
2017

Friday

CrossFit Goat – CrossFit (Goat)

3 Position Clean ((7 Sets) 3-Position Squat Clean + Split Jerk)

Every 2:00

First squat clean is from the floor.

Second squat clean is from knee level.

Third clean is from mid-thigh, or power position.

A split jerk finishes the complex.

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

Metcon (Time)

“FULL SPLIT”

5 Rounds:

5 Front Squats (165/110)

15 Plate Hops* (45#)

200 Run

Rest 2:00
Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed.

author: Amanda Greaver